Best ways to gain weight fast: Gaining weight is a challenge for many people around the globe. In this article, we are going to provide you ‘7 best ways to gain weight fast’.
Do you know? Over half of the people around the globe are going through the same problem. About One-third of the people in the USA, China, Australia and in south Asia are either under weight or too skinny. This is a serious topic because being under weight can be bad for your health as being obese.
Are you simply a ‘hard gainer’ who always struggle to put on weight to become muscular? If it is so, then this article will be surely going to help you a lot in gaining weight and to make you fit.
Ear More Calories Than You Burn
The more important thing you can do to gain weight is to eat more calories than you actually burn. Eat foods which are high in calories. Avoid fast- foods. If your aim is to gain weight fast, then consume about 3500-4000 calorie per day.
You can use the calorie calculator to track down your calorie intake.
Eat Lots fo Carbonhydrates and Healthy Fats
If your goal is to gain weight, then try to eat high carbohydrates and healthy fat foods. Try to eat an adequate amount of protein, carbohydrates and healthy fats in adequate amount in each meal. Do you know? Fat and healthy fat are basically two different things. Healthy fat helps you in gaining muscle and weight. Whereas, fat foods will only increase the number of fats in your body, which is not good for your health.
Some carbohydrate rich foods are:-
- Brown bread
- Sweet potatoes
- Brown rice
- Whole milk cheese
Some healthy fat foods are:-
- Nuts (almond, walnut, peanuts, etc.)
- Whole egg
- Dark chocolate
Do Weight Training
Lifting weight tears-up muscle fiber and develops new muscles. Go to the gym and lift heavy weights 3-4 times per week. Lift weight and try to increase the weight per week in order to gain new muscles. If you are a beginner or new to training, then you should consult your gym trainer and train according to him.
Try to focus only on lifting weight, if you are skinny or underweight try to avoid cardio exercise as it will going to burn your more calories.
NOTE: Try to give more focus on your diet than training. In order to gain weight, you have to eat more calories than you actually burn. Create a program for yourself. Fitness Beginner’s Guide
Eat Lots of Protein Foods
Muscle is made up of protein. For gaining healthy weight, you need to consume lots of protein-rich foods. Studies show that consuming a high protein diet will increase your calorie intake and those extra calories are going to turn into muscles. If you are trying to gain weight and build muscle, then aim for 0.7-1gram of protein per pound of your body weight. (1- 2.2 gram of protein per kg)
Drink Lots of Water
Water plays a vital role in the process of gaining weight and building muscle. Water has many health benefits it gives strength to your muscles, keeping your muscles soft and nourished. It prevents your muscles from the breakdown and removes fats from your body. Water also helps in digestion try to drink a little amount of water in between meals, as it carries all nutrients to all parts of your body. Avoid drinking water after the meal.
Try Weight Gainer Supplement
Weight gaining supplement will be going to help you a lot in gaining weight. Weight gainer supplements are a good choice if your aim is to gain weight fast. As it contains lots of calories in each intake. But don’t totally depend only on weight gainer supplements. Proper diet is also very important along with supplements. Weight gainer supplement is temporarily beneficial for you. If your aim is to gain weight with quality muscles then you should prefer whey protein.
Get Quality Sleep
A good quality of sleep is very important for a healthy life. A good quality sleep means the amount of sleep which is needed by your body. One should sleep for about 8-9 hours per night without any distraction. The body repairs itself when you take a good sleep, it also repairs the body muscle mass which in turn increases weight. So, get a good quality of sleep if your aim is to gain weight.
We hope you like this article on ‘7 best ways to gain weight fast.’ Follow the each and every information given in this article for best results.
Top 5 high protein foods for building muscle
Top 5 high protein foods for building muscle: Protein is very much important for building muscle and bodybuilders knows that.In this article, I’m going to tell you the ‘top 5 high protein foods for building muscle’ and its benefits. There are many sources of protein. But, I’ve selected the top protein foods which you can include in your high protein diet if your aim is to build muscle fast.
Protein is made up of essential amino acids. An amino acid is the building blocks of your muscles. Without amino acid, your muscle won’t repair and grow. Delivering your body a good amount of protein in each meal throughout the day is essential for muscle growth. Protein can also help you in losing weight and increase your muscle mass.
Whole eggs are classified as the super food on Earth because of its high protein content. Whole eggs contain lots of vitamins and are loaded with essential nutrients and amino acids.
Eggs raised HDL (good cholesterol) level in the body. It is said that people who have a higher level of HDL have a lower risk of heart disease and other various health problems.
A medium size egg has 70 calories in it, in which 6 grams is high-quality protein and 5 grams of healthy fats.
So if your aim is to build muscle, then include 3-4 whole eggs per day in your diet.
Chicken breast is one of the most popular foods which is highly rich in protein. It is loaded with essential vitamins and mineral. If you want to take a large amount of protein from chicken breast, then eat it without skin.
150 grams chicken breast contains 60 gram of protein and has 285 in calories.
Cottage cheese is another food which is high in protein. It is a type of cheese which is very low in fat and calories. Cottage cheese is loaded with vitamin B6, Vitamin B12 and other important nutrients needed by our body.
It contains 23 grams of protein and is loaded with all essential amino acids. The recommendation of daily intake of cottage cheese for men is 41 grams and for women is 50 grams.
Tuna is a very popular type of fish because of its high health benefits. It reduces cardiovascular condition, lower blood pressure and bad cholesterol level. It also helps in weight loss by boosting up metabolism rate thus, provides efficient energy level to the body. Tuna fish is loaded with vitamins, minerals, and other organic nutrients. Tuna fish contains a high amount of vitamin B6, vitamin B12, and niacin. It is also rich in omega 3 fatty acids.
A cup (154g) of tuna fish contains 39grams of protein and has 179 calories.
Peanuts are one of the healthiest ‘nuts’ on the Earth. It is rich in monounsaturated fats. They are also rich in fiber, magnesium, and protein. Many studies show that peanuts are very helpful in fat loss.
One ounce (28 g) of Peanuts contains 7 grams of protein and has 159 calories. You can include peanuts in your high protein diet. Peanut butter is also rich in protein. You can use peanut butter with brown bread.
Some other sources of protein are:
- Lean meat
Building muscle is not that tough. You just need to add these top 5 high rich protein foods for building muscle in your diet for maximum results.
Top 5 best healthy fat foods
Top 5 best healthy fat foods: You’re what you eat. It means that if you eat fat you’ll become fat! Well no, it’s nothing like that. Since our body needs dietary fat to lose weight and function properly. In this article, I’m going to tell you the top 5 best healthy fat foods and its benefits.
Fat is important parts of our healthy life. Healthy fat contains monounsaturated fats and polyunsaturated fatty acid which raises your HDL (good cholesterol) and lowers your LDL (bad cholesterol). Consuming healthy fat in your diet will be going to make your skin soft, maintains the heal the of heart and are a great source of energizing fuel. Healthy fat increase metabolism rate, increase satiety and increase fat-soluble vitamin in the body.
Many studies prove that an adult should consume 10-12% of calories from healthy fat in order to lose weight and get fit. Now, there are almost 100 types of foods which are rich in healthy fat. But, we’ve chosen the top 5 best healthy fat foods for you which you should include in your diet.
What comes first to your mind when you think about lean meat? Chicken? Beef? Well, they’re all good choices, but you’ll be happy to know that chicken and beef is not the only option when it comes to eating lean meat.
According to United States Department of Agriculture (USDA), lean meat is any serving of meat (3ounces) 10 gram of total fat, 95 milligrams of cholesterol (HDL) and 4.5 grams of saturated fat.
It means you can include any types of meat in your diet, but always remember its quantity must be 3 ounces. Lean meat is a rich source of healthy fat with necessary nutrients like vitamin B which helps in increasing metabolism rate, aiding in the formation of red blood cells and also play a vital role in building muscle and weight loss.
Avocado is another unique fruit which is high in vitamins and minerals. It is loaded with healthy monounsaturated fat which is good for the heart. It lowers bad cholesterol level and reduces blood triglycerides by up to 20%.
Avocado helps in preventing cancer. A study shows that avocado reduces the side effects of chemotherapy in human lymphocytes and inhibits the growth of prostate cancer. If you want to live a healthy life, then don’t forget to include avocado in your diet.
Coconut oil is enriching in fatty acid which is good for digestion. It also increases good cholesterol and promotes heart health.
Fatty acid in coconut oil improves brain memory and helps the brain to function properly.
Studies show that cooking food in coconut oil helps in cutting down the bad fats from the body and is also good for skin. But, beware when cooking food directly with coconut oil as the flavor is a bit overpowering for some people. I recommend you to choose refined or processed coconut oil as it will eliminate many health issues.
Extra virgin olive oil
Extra-virgin olive oil is the healthiest fat on Earth. Do you know why? Because of its many health benefits. Extra-virgin olive oil is fairly nutritious, it contains Vitamin E and vitamin K and is loaded with many beneficial fatty acids. It drives away many diseases such as cancer, heart disease, diabetes, arthritis, etc. it reduces many anti-inflammatory effects because of antioxidants present in it. Extra-virgin olive oil reduces LDL cholesterol level, helps in preventing blood clotting and lowers blood pressure level.
Olive oil is super healthy. The benefit of using this fat is extremely wonderful, always choose extra virgin olive oil for cooking.
Nuts are rich in healthy fat and less in calories. People who eat nuts are tents to become leaner and muscular, in comparison to those who don’t eat nuts. Nuts are rich in antioxidants that may help fight cancer and lower your bad cholesterol. Polyunsaturated fat in nuts tends to reduce fat and improves metabolism rate. When it comes to losing weight and building muscle nuts are a great food to add to your diet plan.
Eat at least 13 ounces of nuts for better health. Some healthy nuts are:
So, if you are confused about eating healthy fats then, don’t forget to include the “top 5 best healthy fat foods” in your diet.
Weight Gain Program
1 glass of milk
feta cheese, cheddar cheese
Oatmeal, Nut butter or tahini molasses
4-5 slices of bread
2 hours after breakfast
1 banana or 1 apple
One of the chicken, red meat and fish varieties
rice or bulgur
Yogurt or kefir
Almond, hazelnut, walnut or peanut
Muesli or oatmeal mixed with a bowl of milk
One of the options of chicken, turkey, red meat and fish
1 plate of rice or pasta
Salad or yoghurt
You can consume fruit before going to bed. The aim here is to get quality foods and gain weight in a healthy way with regular training. If you have red meat at noon, you can have chicken in the evening, you do not have to eat the same thing every day. There is a very high protein in tuna, you can evaluate the preferences by making changes in your menus. There are all kinds of foods you can buy in the program we wrote. You can add muscle volume to your body by consuming healthy foods with high protein, carbohydrate and vitamins. As a supplement to this program, you can use carbohydrates and protein powders before and after workouts. If you want to make a real combination, you can achieve faster growth by taking amino acid supplements.